Race Review

Been a while since I have posted.  Sorry to everyone who keeps up with my blog.  I always try and find the time to post but get busy with life.

Back tracking a bit I headed out to Austin Texas to race in the 70.3 Longhorn race.  Also this was Simon Lessing's last race and I was glad to be a part of it!

I was feeling great going into the race, with the help of Lisa I was feeling confident in the water and really felt strong for the run! I ended up staying with Richie...we didn't snuggle this time as I took the coach!  I just wanted to thank Fred (never met him) but let me stay at his place during my stay in Austin.  On a side note I loved Austin and can't wait to go back to train!

Heading into the pro meeting there were 51 pros who came out for this race.  It was a big field and I was excited to be there.  The swim was a non wetsuit swim and with the help of Xterra I was able to come out in 24?? for 2km??  I think it was a bit short but got on the bike and hammered.  I didn't have my Guru yet so had to use my Cervelo, which we have parted ways and also my blackwell wheels!

I hydrated great on the bike and was feeling awesome going into the run.  I didn't have the best timed run but felt great and had the legs moving.  I ended up 25th in the pro field and 28th overall...finally starting to come together!  Finished with a 4:23 70.3!

Fresh Start

This year has been a great year with ups and downs...but mostly ups. I haven't written a blog in a while, probably because I have been training my ass of getting ready for the 70.3 Worlds. I have had some great help from friends and family to prepare me for this race.

Training as been great! Muskoka was solid but knew going into the run I didn't have the mileage in my legs to hold the pace I was going at and that is how I ended up 14th!

It was a wet day but weather was fine and the field was strong. After Luke decided to jump the gun we were off. The front pack got away and I stuck on with 4 other pro's and we same together. It was a slow swim and I came out in 30 min. On to bike I lead the attack! I was feeling awesome. The hills were flawless and after training on that type of terrain I made back a few spots and came 12th off the bike. I picked my way into 11th overall and then I derailed! There is no excuses on how it happened, just not enough miles in the legs ..remember I just got married.

I have some new help, who I will mention later who is going to take me to new levels of fitness. Training has been going amazing with the weekend a 5 hour bike with 30 min hard intervals into a 60 min run, paced by a MTB ! Thanks Derek. After making a few comments I wasn't letting him go!

Swimming is improving day by day...swimming 4km a day will do that. The set yeserday was 4 x 800 in a 25m pool...don't know about anyone else but that set almost killed me. Also yesteday did a build 90 min bike ride into a hard 30 min run holding 6:20 miles....! It's coming and I can't stop....I know that everyone is training as hard as me right now and that is why I have to keep going.

Will keep everyone posted on progress!

Breaking Compu Trainers

Today was an awesome set with Mat Reid. We met at Runners Den Waterdown and got to work. After a 15min warm up we got into a few pick ups and then hammered a 20 TT . I can honestly say I have never seen Mat work so hard. He hammered in the warm up and I had to hunt him down like a cheetah to a zebra! I pulled out holding 280 watts for 20 min and Mat did 235 (don't quote me on that!) ....that was just the beginning

We then got into a little set that I like to call hurt! It was supposed to be 5 x 4 min hard but we found a course which was 5.83 km and decided to break ourselves! The first set I was able to avg 301 watts for 7:34 seconds, Mat was 251 watts for 7:54. Next set I went to break! I average 310 watts and killed the course. Mat decided to give it too and came in with over 260 watts!

We cooled it down and tried to rehydrate!

PM Workout: Interval set: 15 min warm up with strides then got into it. Main set 2 x 800m then match it with a mile repeat..do this twice. First set I was running with consistency and did a 3min 800 and did it again. I ran the mile in a solid 6min..but it didn't hurt enough so I made it hurt....! Next set ran a 2:48 800 and then dropped a 2:38 800...then meant I had to throw down a 5:26 mile. I got it done with a 5:23 mile ...i was broken.

I did an easy swim at night with Derek and work on a lot of technique to get the catch and body position down.

Wednesday: I was a bit sore today but had an awesome set with Mat at the pool! (Mat is killing the training) We threw down a 200m warm up then 4 x 50 drill swim. Then came the hurt. 6x (50-75) on 1:05. make the 75 hurt, which it did. Then the main set 12 x 100 on 1:35. I wasn't feeling that great until I came in on 1:28 and thought it was going to be a good day. Slammed out the set and went home to bed!

That night I had to do a 2:30 bike and 30 min run off the bike...nice and easy. I ended up doing a 2 hour bike with Derek and my wife! It was a fun ride then we went out for dinner!

Today is a hard set so will report after it is done hurting!

September 1st!

I am back and ready to go!  After a fantastic wedding and a spectacular honeymoon with my wife in France I am good to go for training and getting ready for Muskoka!  I have new goals, new sponsors, and a new outlook on training!  

First off I wanted to say thanks to Ian Maclean and Guru for providing me with a fast ride and getting going faster then I already am.  Also I would like to thank 2XU who makes me look good, Sable for great vision in the water, xterra for making me even faster in the water, and of course Blackwell, which makes my wheels go uber fast!!

I am keeping the wraps on my new ride until it is finished and will bring it out for 70.3 Worlds!

A little background on France.  I know most people reading this will know the Tour de France and stage 15, which is Mt. Ventoux.  This is where Lance there down a serious climb and raced Pantani to the top!  I rented a bike well I was over there and headed for the summit!  What a ride, to think what the tour riders do and to what I was doing is hilarious!  I climbed up in 1:28 and descended in 20 min..haha

I am glad to be home and focused on the task at hand.  My goals are solid and I have people backing me and helping me for the Worlds!

Saturday ( Aug 30th) was the first day of serious training:  It started out with a 4 hour bike.  Did 45 min warm up 45min hammer.  Then 30 min cruise 30 min hammer. Then did another 30 min hammer and a 30min cruise then pushed it out one more time to just ruin my legs.  Ended up being 125km!  Grabbed Rufus and off we ran with a 10 min cruise then 10 x 30 sec strides at the track.  Rufus made it through 5 before calling it a day.  Then we cruised it home!

Sunday (Aug 31st)  Was a crazy run day 1:45 in the morning.  Started with a 30 min cruise.  then 3 x 15 below 1/2 pace.  I ended up pushing out 6:18 per mile on the first 15, then 6:20 on the second 15, and then held on strong for 10 min before blowing up on 6:15 per mile!  Then regrouped and pushed as hard as I could.  There was a 5 min rest in between and then ran home at race pace which is 6:24.  I hurt more then you can believe.

Later in the day I headed to the pool and did a solid drill set to get faster!  Brought out the paddles to really work on speed!

Monday (sept 1st)  Rest day!  Thank god, my legs are shot!  But hit the pool and did a tempo swim keeping up the tempo for 3 x 10 min 30 sec rest in between!  I am taking the optional ride off today and getting ready for a serious ride tomorrow

July Wrap Up

What a month. It has gone by so fast and I am glad I have a little break before the real training begins.

After the Sprint in Peterborough I was called by the Rhode Island 70.3 Race director who wanted us to come race the Inaugaral 70.3. What a race! I was using this as a training run but when I saw the competition I had to go out and kill it!

The swim was awesome 2 foot waves from the Hurricane in the Atlantic. I lead out the 2nd pack with a 28 min swim, which I have to thank Xterra for! Also I later found out no one could see and they were all trusting me...I was trusting Sable Goggles! What a great suit to hit the wavey water with. Got on the bike and went to work. I hammered out a 2:25..not my fastest bike but couldn't get down any food? I think it was the salt. We had a solid tail wind, which gave us a little push when the legs got tired! Blackwheel acted like a sail to drive me up the road!

After getting off the bike I was feeling good and ran a solid 1:28. I finished 15th out of 24 pros and finished in the top 15 overall in the race. Good start and was gearing up for Newfoundland.

Newfoundland came quickly. Now for anyone who doesn't know I am getting married on Saturday and learned real quickly that you have to be careful at a bachelor party! Long story short I fell and hurt my side.

I took the next week off because swimming was not feeling well...even with the Xterra wetsuit. After arriving in Newfoundland I decided to suck it up and give it all I got. I hit the water in my Xterra Pro wetsuit and was feeling tight in the chest and just hung on to the feet on Mirinda Carfrae until I got onto my bike. I was feeling great in the aero and had a solid 2:22 ride and was ready to run!...

I ended up making it 10km before almost keeling over from a tight chest. After going to the emergency tent they sent me straight to the hospital for X-rays.

I ended up fracturing the 4th rib and called it a day. I took the the week off and am looking to recover right now before I head to France for my honeymoon.

All and all I had a great July. I learned a lot not only about triathlon, but about life and consiquences we take. I am excited for September where I will be racing in the Muskoka 70.3 and then training and hammering the 70.3 Worlds.

I wanted to say thanks to my sponsors who I couldn't do this without. Xterra Wetsuits are the best on the market! 2Xu is killing it with my speedsuit, Sable water Optics are making me see everything on the horizon and Blackwheel for making me go so fast on the bike! I will be away till the 22nd riding Mt. Ventoux and then it is go time...

Peterborough Sprint...Yes Sprint!

Haha. Wasn't going to race this weekend but was asked to keep Bob company heading up to Peterborough..which only took us 2 hours to get there...Bob is a solid driver!

Was feeling tired after a hard day Saturday of training but was gonna have some fun...cheer the boys on in the half and hope for the best in my race!

I came out of the water just behind the lead back of Juniors. Thanks to 2XU, Xterra and Sable water Optics! I then got on the bike and hammered my new Blackwell Wheels, which go really fast...haha After catching up with the Junior Draft Pack...(there was around 5 of them!) I was able to pace them and come 2nd off the bike! Although my legs were sauced.

I was able to run the 5km in 18min, which put me in 5th overall...not too bad after the prior day of training. The boys did great though! Sean said it was going to be a training day...yeah right...turned into him winning the Half Ironman in 4:03...killed my time by 15min! Dave came in 4th with a solid 4:11...Good work boys!

Post week of training!

Saturday turned into a festival of fun..haha Jenn and I met up and ran 11 miles in the Valley, which are crazy hills and rolling! I made her hurt..great work Jenn. After that we hit Kelso for a 2km swim...nothing crazy, worked on some sprints and swam some laps. Then we hit the bike for 90min. Took it out to the hills and brought along my buddy Derek. It was a solid day and knew it would hurt Sunday..haha

Friday: I took the day off and did a solid Golf game with Mike!

Thursday: 80km bike ride and a 5km run off the bike..swam during the day too

Wednesday: Another Solid swim, 10 mile run with a 2 hour bike..nothing crazy!!

Texas 70.3 Race Report

What a race in Texas! At the race meeting the water was only 76 so that meant no wetsuit swim. I was feeling really confident in the swim and knew it would be a good day. After a crazy start I cam out of the water in 29min, which for no wetsuit is wicked! Thanks Xterra for making me fast!

Onto the bike I was in a great position. I was around 10th overall and ready to hammerfest the bike into the money. The wind was coming from the Southeast and nailing us right in the face, which was fine with me. The rain picked up around 25miles in and it didn't help on the descents out of the canyon. I was feeling ready. I was fueled up and the legs were ready to run...what could possibly happen.....BANG! Two flats with 5 miles left in the bike...I was demoralized. I couldn't believe this is the second 70.3 I have blown a tire on. Side note: The wind and rain brushed stickers or as they are called "goat heads" onto the road, which are pieces of plant or cactus, which shred your tires! Long story short I was at the side of the road for 25-30 until a lady said I could have her wheels to finish! Thank you again whoever you are!

After arriving into transition I almost called it a day until Dee Dee told me to go run it off....All I thought was run off a 1/2 marathon? haha...but I did and I thank her very much for the push. After having a nice bathroom break I still ran a 1:32 on the run..and easily could have went sub 1:25 on the run...will be ready for Newfoundland in a couple weeks.

Overall I recommend the race to anyone. It is very laid back and the people are great. The course is a solid one and the wind will make it fun! Back to training now